There are exercises for arms, legs, abs… To train all the areas, you need to do several exercises for each one. All this will take more than one month. But luckily, you can achieve a magical transformation simply by doing just 3 exercises. How so?
There are such universal exercises for the whole Body that give an even load to all problem areas. As soon as you read the article, start doing them and you’ll see for yourself. During the exercise, you will notice tension in the glutes, abs, arms and calves. In general, a minimum of exercise – maximum results.
Also, these exercises will help you to increase flexibility and get rid of pain caused by a sedentary lifestyle. The only thing is that you should do them smoothly and gradually. If you think this will make it easier for you, it’s far from it. Try it!
3 Exercises to strengthen your muscles
Place your feet shoulder width apart, with your toes facing in different directions. Raise your arms up (this will increase the load by 2 times). Your back should be perfectly straight. Now we will perform the first exercise.
Squat low, but do not relax your back and arms. Slowly return to the starting position. Start with 10 squats, increasing the number each time. If you want to see results, don’t skimp!
The bridge is a great exercise, but it has a number of serious contraindications. But the variation we offer is suitable for everyone, even if you have back problems.
Lie on the floor, bend your knees and put them 20 centimeters apart. Then slowly lift your torso up, while straining your buttocks. Your arms should lie along your body, don’t bend them. Start with 20 lifts and increase the number each time. Do the exercise slowly, then you will feel the load.
3- Squat down with one leg on a chair
This exercise will help you effectively train your abs, back and hips. And if you also add small dumbbells, your arms will be involved as well. At the same time, do not forget to watch your back, it must be straight. Start with 15 reps for each leg.
Who would have thought that a home workout without additional equipment can be as effective as in the gym. A week of training and you’ll feel better. The more you exercise, the better the results.
Share these effective quick full body workout with all your friends!
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